Name: Playbook - Niki SugarySixpack - Upper body pairs
Uploaded: 2024-03-28T18:05:10.400Z
Duration: 26 min
Description: Upper body pairs

Absolutely loved this workout! 💪🏼🔥

Need:
Dumbbells
Mat

This upper body hits a little bit of everything today, enjoy!😄

Challenge yourself with the weights as long as you can keep good form. 

Remember, that core working with your breath though each movement is important. If you're doing this pregnant (great knowledge for anyone really) and aren't sure about this, please see the deep core section!

Take up to 1 min between pairs of needed.

Since this is reps based, the time is estimated based on me and can give or take a few minutes depending on the person!

Work continuously as possible until 3 sets are finished. It's a tough set!

-core works with breath through the movement. Exhale connect, press weight. You may was to maintain a light connect in the lowering as well depending on what feels best for you.
-arms stay tucked close in line with the body with dumbbells together tover the torso
-weight should be about in line with the chest at top, not over your forehead.
-can be done on bench etc as well as floor like shown
-maintain control of the weight during lowering phase

Triangle chest press

-intensify by lifting into full plank
-alternatively this could be raised up on a higher surface instead of on knees
-deep core is engaged through entire movement (see core hold tutorial in core function section)
-hips ribs and head are stacked in line
-elbows go back in a wide V not straight out to sides (better for shoulders)
-chin is tucked
-length through torso

Push up/modified push up

Pair 1

Work continuously as possible until 3 rounds are finished.

-count each side as a rep
-Be sure hips, ribs and head stay stacked in good alignment so ribs don’t flare out at the top
-Try to keep from thrusting hips to help weight up 
-Controlled lower of weight
-Deep core works with your breath throughout the movement. Exhale engage (see core breathing)

Alternating curl to press

-Core engages before row, working along with breath (see core breathing tutorial)
-Lats engage and shoulder blades pull together before row. Can think elbows rotating away from.body if to helps engaged your lats
-Keep good alignment by stacking hips, ribs and head and keeping  light length through the torso.
-Chin stays tucked. Resist urge to look up/forward

Reverse row

Pair 2

-Only extend arm as far as you can keep good form with the weight you are using
-Controlled movement throughout
-Deep core engaged with movement to help stabilize against leaning to the side you’re extending to. Exhale, connect, move.
-For proper core engagement with breath see core breathing tutorial

W extension

-Core works with breath through the movement. Exhale, connect & move
-Keep the upper arm as still as possible throughout
-Movement comes from the elbow joint
-Elbows go to 90 degrees
-Slow lowering of weights- please watch your head!
-Palms face each other

Skull crusher

Pair 3

-Slow and controlled lower
-Length through the torso with hips, ribs and head stacked
-Avoid using momentum/ hpntheust forward to help weight up
-Core works along with breath throughout movement (see core breathing tutorial)

Side curl switch (hammer & regular grip)

-Arms go back from the shoulders in a wide V
-Core works to support spine and prevent dumping into low back(see core hold tutorial)
-Adjust depth of hinge at hips as needed
-Lats engaged to support weight
-length through torso and hips, ribs and head stacked in line
-controlled lower of weight

Bent v raise

Pair 4

Upper body pairs

It only looks easy… 2nd round was a kill 😊🏋️‍♀️

Joanna

Kasey

Chloe

Triceps & Core

Samantha

Mallory

I need help with the tricep press. I’m not even sure how to do this without hurting your wrists!

Missy

Upper body mix

Christina

Loved it! Even when I fall off the wagon for a bit your workouts makes me feel good and want to get back on a regular schedule!

Hannah

Loved trying out the new weights I got for Christmas! This workout was perfect for it!

Dumbbell upper body

25 minute upper body follow along (dumbbells)

I love the follow along! Finished after a long shift at work on my feet. Always feel better after and never regret it

Alexandra

Loved this one! Great way to get both upper body and cardio in.

Natalie

Great workout! My only issue was you called the single arm db snatches cleans 😝

Rachel

24 Min Upper Body & Cardio follow along

Upper body mini circuits

Really enjoyed this upper body! Lots of fun!

Julianne

It was awesome. I had to modify the last two exercises because my core is a bit weak still. Had a busy day so glad I still did a workout.

Carmen

I was ultra short on time today and almost decided to skip my work out but instead did this whole workout only twice through rather than the three times stated. Still got sweaty and a great burn - glad I got it in. Now I gotta go!

22 min upper: triceps, biceps + some shoulders (dumbbells)

Hanna

Loved this one & the motivational talk at the end!!! Thanks for great workouts & a positive mentality.

Amber

22 min upper: triceps, biceps + some shoulders follow along

Quick upper body circuit (16 mins work + warm up, cool down)

Upper body + core circuits

This was great, I was able to squeeze it in when I didn’t have much time.

19 min Upper body strong (dumbbells)

Liked it so much I finished the round I was in even after the 20 minutes was up🔥

20 min upper body AMRAP circuit

Upper body sculpt pairs (dumbbells)

Shoulders + biceps burner

Love how it targeted. My upper back / posture appreciates this💪✨

Back, chest & shoulders

Raeanne

Omg. This is the worst and the best all at the same time. 😅

Upper body + sneaky core

Norma

Upper body sculpt

My arms are jello! 😂 Wow this really targeted all the areas it said it would. Loved it!

Biceps, triceps + chest + warm up

I underestimated that chair tricep exercise. I shouldn’t have! My arms are on fire 😅🔥

Upper body (back, biceps + triceps)

Upper body circuit

Upper body (triceps, back + shoulders)

Upper body mini circuits (chest, shoulder + triceps)

Upper body cardio sculpt

Great! I’m sooo much stronger than I was 9 months ago when I really started doing your workouts  regularly. I can feel it when I’m lifting groceries, etc. Thank you for functional fitness!!

Oh my gosh! The core work in this had my core feeling like it was on fire. Absolutely fantastic upper body workout! 💪🏼

Loved this one. Love combining upper body with core.

Upper body + core

My arms are screaming! The l curls got me good 😂 I’ll do this workout again! So good!

Pamela

Collins Stone

Upper body AMRAP

Chest, back and shoulders

All over upper body

What a challenging combination of exercises! An amazing upper body workout!

Upper body tri sets (chest, triceps, shoulder)

I think there may be a few left sides left out in the first circuit!

Upper body mini circuits (back, biceps + shoulders)

Loved this! The burnout killed my shoulders 👍👍

Upper body circuits (shoulders, chest, tri)

This was a super fun and quick workout while being very effective!

Great workout! Took me exactly 31 minutes to complete.

Upper body (chest, back, shoulders)

This was quick but so much fun! Hit a lot of places in my upper body and core that felt so good!

Courtney

Upper body (core, biceps, triceps + shoulders)

3 rounds done in 24 minutes! This was such a great upper body burner!

Upper body pairs

Community

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